Run Faster Podcast








October 2017
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John O'Malley is unquestionably one of the best high school coaches in the country. As the boys coach at Sandburg HS (IL) he has had teams run 7:46 or faster in the 4 x 800m the last four years. In cross country he has coached two Footlocker National Champions - Lukas Verzbicas (2009) and Dylan Jacobs (2017) - an accomplishment no other high school coach can claim.

In these three excerpts from his full interview with High School Running Coach, he discuses the elements of success, the importance of building a culture, and the importance of having a progression of training.

Coach O'Malley will be speaking twice at the Boulder Running Clinics in January, 2018.

Become a member of and get Coach O'Malley's documents on training philosophy, as well as day by day training for outdoor track.

Direct download: John_OMalley_edited.mp3
Category:Running -- posted at: 8:15am MDT

In this Q&A I answer questions from Jim. He has read Simple Marathon Training and his questions are well informed. Thanks Jim!

His questions are as follows.

1. Do you always prescribe minutes to even advanced runners? If so, why?

2. Can you run your easy days too easy?

3. During your fundamental phase, do you see value in hill sprints as well?

4. During your foundational phase, do you see value in starting to progress a moderate speed long run in distance to prepare for marathon-specific training?

If you like this format please email me at 


Direct download: 055_QA_11_28_2017.mp3
Category:Running -- posted at: 3:06pm MDT

Jonathan Dalby is one of the most successful coaching in the country. He had two teams qualify for the Nike Cross Nationals this past week. His boys earned a podium spot, finishing 3rd, while his girls team finished 6th. Only Fayetteville-Manlius had a higher combined team finish.

In this interview, which are excerpts from his full length interview on, he talks about the elements of success, such as being consistent and putting in the work. He then goes ins a discussion about team culture and not underestimating the social aspect of the team. Finally, he shares a guiding training principle of going from general work to more specific work.

Jonathan is speaking at the January 2018 Boulder Running Clinics and his presentation on coaching freshmen will videoed. Check for that video.

Direct download: Jonathan_Dalby_Edited.mp3
Category:Running -- posted at: 5:35am MDT

Dan Iverson is the girls coach at Naperville North HS in Naperville, IL. His girls finished 2nd this past weekend at the Nike Cross Nationals (NXN). 

In this podcast he talks about the culture and the structure of the team. He talks about the unique team camp his team to start the cross country season. He discusses the training his athletes do between the end of the cross country season and the start of outdoor track. Finally, Dan discusses the non-running things like drills, yoga and rope stretching. 

Dan's a tremendous person and is truly an athlete-centered coach.

He will be speaking at the January 2018 Boulder Running Clinics High School Clinic (January 12th and 13th).

If you want to hear the entire interview, as well as get access to the training documents referenced in this podcast, go to and become a member.

Direct download: Dan_Iverson_Edited.mp3
Category:Running -- posted at: 5:34pm MDT

Greg Weich has coached five Footlocker Finalists and this weekend his girls team will compete at the Nike Cross Nationals. 

In this interview Greg talks about individualizing training for athletes, training athletes on minimal mileage, what he learned from Joe Vigil.

Greg is one of the featured coach in Season 1 of High School Running Coach. Check out the site for tons of free coaching advice from coaches like Greg

Greg is a great coach and a great person, so this interview was a treat to record (note: it was recorded two years ago at the Boulder Running Camps).

Direct download: Greg_Weich.mp3
Category:Running -- posted at: 10:35am MDT

Wow! 50 episodes! If you're new to the Run Faster Podcast and want to know where to start, this episode will point you in the right direction. Thank you to all the guests who have joined me on the podcast - it's been a pleasure and an honor to talk running with you.


Direct download: High_Q_first_50.mp3
Category:Running -- posted at: 3:44pm MDT

Josh Rowe is a well known figure in the running world, having worked at Nike, New Balance and now at Tracksmith.

Josh and I have been friends for well over 15 years and he's one of the people I look up as he's always trying to make the sport better. He's made an significant impact on our sport at every career opportunity.

I hope you enjoy this episode - the 50th episode of the podcast! - and I look forward to your feedback and comments. Email me at to let me know what you thought of this episode and the podcast in general.


Direct download: Josh_Rowe.mp3
Category:Running -- posted at: 12:56pm MDT

Zeke Tiernan is a dear friend, in addition to being a very good ultra runner. He has great stories about his high school and college running days, in addition to sharing insights about ultra running, including his suggestions for how to run the best Leadville 100.

Thanks Zeke for your time. Can't wait to share a run with you soon.

Direct download: Zeke.mp3
Category:Running -- posted at: 1:06pm MDT

Manish is a client who lives in India and who has bought into my system of training, embracing all of the elements and doing them to the best of his ability. He came to running as an adult and when we started working together he was on a run/walk program. Now he does 2+ hour runs most Saturdays, in addition to all of the SAM work. 

Thank you Manish for sharing your story.

Direct download: Manish.mp3
Category:Running -- posted at: 8:35am MDT

Jeff Boele discusses how he has grown as a coach by attending the Altis high performance center in Arizona. Jeff is the new developmental coach of the Roots Running Project, a post collegiate running group in Boulder, CO. Prior to his coaching with Roots Jeff was one of the most successful high school coaches in Colorado.

Thanks for your time Jeff!

Direct download: Jeff_Boele.mp3
Category:Running -- posted at: 8:47am MDT

Coach Patrick McHugh discusses Vern Gambetta's GAIN conference/clinic and the impact it has had on his coaching. Coach Gambetta, who has been on the RFP, is a fantastic coach who has a great deal of knowledge about strength and conditioning, as well as track and field, has made GAIN a special opportunity for the serous and inquisitive coach. 

If you want to learn more about Patrick's training and how he has helped HS athletes run well in HS while setting them up for greater success in college, check out, where he is one of the featured coaches. 

Direct download: Patrick_McHugh.mp3
Category:Running -- posted at: 7:23am MDT

How should you plan your training week? When should you do a long run? Should you do one workout or two workouts in addition to the long run? When should you do strides? When should you do strength work?

In this episode Jay lays out the training week that 80% of his clients do to stay injury free and run well.


Direct download: Training_Week.mp3
Category:Running -- posted at: 1:04pm MDT

Brad Stulberg is the co-author, along with Steve Magness, of the new book "Peak Performance: Elevate Your Game, Avoid Burnout and Thrive with the New Science of Success."

Simply put, this is a must read for athletes and coaches. It's a combination of dozens of research articles that Brad and Steve have woven into a narrative that will help all of us perform at higher levels. Brad was a joy to interview and I hope you enjoy listening to the episode as much as I enjoyed recording it.

Steve has been on the podcast in an early episode of the RFP - check that out for more running specific information.

Direct download: Brad.mp3
Category:Running -- posted at: 7:20pm MDT

In this episode we explore some of the highlights of High School Running Coach by interviewing Doug Petrick, a member of the site. Doug is always working to improve his craft as a distance coach and he share some of the most important things he's learned as a member of High School Running Coach. 

To learn more about the site visit .

Direct download: Doug.mp3
Category:Running -- posted at: 9:37am MDT

In this conversation we discuss key findings in exercise science that directly impact running performance. For example, we discus the importance of macronutrient intake after exercise. We also discuss the fact that as runner's we're in "the business of building mitochondria." It's always a pleasure to get to speak with Jeff, so thanks to him for finding time out of his hectic schedule to conduct the interview. 

Direct download: Jeff_Messer.mp3
Category:Running -- posted at: 7:39am MDT

This episode focuses entirely on strength training and is taken from a webinar I recently conducted. If you can only listen to part of the episode, listen to the first 30 minutes as I address nine key points regarding strength training for runners. There were so many great questions asked during this webinar, so stick around to listen to the entire episode.

Direct download: Strength_Training_Podcast.mp3
Category:Running -- posted at: 10:43am MDT

Tapering for the marathon is one of the most misunderstood aspects of racing a great race when the gun goes off. 

In this episode Jay talks about the importance of decreasing volume during a taper, yet keeping the intensity relatively high. He goes into detail as to how to do this, specifically talking about the length of long runs, when to run marathon pace workouts and when you should practice your fueling for the big race.

What questions do you have about the marathon? Email your questions to

Direct download: 040_Updated_Marathon_Taper.m4a
Category:Running -- posted at: 5:36pm MDT

Dimity McDowell, along with her business parter, Sarah Bowen Shea, are the two mothers behind Another Mother Runner.

AMR started as a blog, chronicling the challenges of being both a mother and a runner. AMR has three books for sale, a very popular podcast, as well as a strong social media following.

This interview was a ton of fun - one of my favorites thus far.

You don't need to be a mother to get a great deal out of this interview and I hope you'll check it out as the majority of the information presented applies to all runners.


Direct download: Dimity_Final.m4a
Category:Running -- posted at: 10:32am MDT

This episode is a recording of a webinar I recently had the pleasure of doing for readers of my newsletter. The focus of the webinar is half marathon training, but just like the 5k and 10k webinar, many of the questions apply to all distances.

A key theme in this podcast is that sound half marathon training is extremely similar to marathon training, with the key difference being the amount of glycogen an athlete has to run the two distances.

If you like this format, email me at  Enjoy!

Direct download: 038_Half_Marathon_Webinar_Finished.mp3
Category:Running -- posted at: 7:25am MDT

This is easily one of my favorite episodes of the Run Faster podcast.

Drew Ryun, son of Jim Ryun, is a student of the sport and someone who I love talking track with. Drew and I meet through running camps as he asked me to speak at the Jim Ryun Running Camp roughly 10 years ago. What a treat.

In this interview we are simply two track geeks talking track, which should be informative for both the long term running fan and new runners alike. We talk a bit about our own running, but obviously much of the conversation is Drew sharing stories about his father, one of the greatest milers of all time.

Thanks so much for your time Drew!

Direct download: Drew_Ryun.mp3
Category:Running -- posted at: 12:22pm MDT

This episode is a recording of a webinar I recently had the pleasure of doing for readers of my newsletter. While the focus of the webinar is on 5k and 10k training, many of the questions apply to all distances. Many of the questions focused on how to organize a week of training and/or a training cycle, which are both important if you're going to race to your potential.

This webinar was a lot of fun and I will definitely be doing more webinars in the future.

If you like this format, email me at


Direct download: 5k_10k.mp3
Category:Running -- posted at: 10:02am MDT

Noah Droddy is a thoughtful, serious and colorful character in US distance running. While most people know more about his race day looks - long hair, sunglasses, backwards hat and mustache - than his PRs, Noah is quickly becoming one of the top distance runners in the US, with great performances at the US 10-mile championships in 2016 and the 2017 Houston Half Marathon.

This interview was a lot of fun and I look forward to watching him and his fellow Root Running Project teammates in some workouts in Boulder this spring.

If you want to read some fun articles about Noah and his appearance at the 2016 US Olympic Track and Field Trials, go to and search for this episode.

Direct download: Noah_Droddy_Finished.mp3
Category:Running -- posted at: 1:07pm MDT